How to Do Pull-Up
Learn how to do the Pull-Up with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.
Difficulty: Advanced Equipment: Pull-up bar
Muscles worked
back, biceps, forearms, core
How to do it: step by step
- Hang from the bar with an overhand grip, hands slightly wider than shoulders.
- Engage your shoulders by pulling them down away from your ears.
- Pull your chest toward the bar by driving your elbows down.
- Lift until your chin clears the bar.
- Lower yourself slowly back to a full hang with control.
- Repeat without swinging or kicking your legs.
Tips
- Build up with assisted pull-ups, resistance bands, or negative-only reps.
- Stop if you feel sharp pain in the shoulders and check your form.
General fitness information only, not medical advice. Check with a professional if you have health concerns.
Frequently asked questions
What muscles does the Pull-Up work?
The Pull-Up mainly works the back, biceps, forearms, core.
How many reps of the Pull-Up should I do?
A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.
Is the Pull-Up good for beginners?
Not really as a first exercise. The Pull-Up is advanced, so build strength with easier moves first and progress over weeks.